Effects of IdealLean BCAAs on Fat Oxidation in Physically Active Women

Tori Simon, Arianna Martinez, Annika Rubinska, Maria Silva, Ashley Huynh, & Raylene Acevedo

Kinesiology 326 Exercise Physiology, Fall 2016

Abstract
Background: IdealLean Branched Chain Amino Acids (BCAAs) is a supplement that claims to
aide in muscle recovery post-workout as well as increase the ability to burn fat. Aim: The aim of
the study was to examine if IdealLean Branched Chain Amino Acids (BCAAs) have an effect on
fat oxidation in active women. Method: Eleven physically active women (mean age 232.569)
completed three days of testing. The first day was One Repetition Max (1RM) attainment in
which the subjects 1RM was found for the following exercises: back squat, iso lateral bench
press, low row, and seated leg curl. On days two and three, the subjects either ingested the
IdealLean BCAAs or placebo and performed 3 sets of 10 at 70-75% of the subjects personal
1RM. After resistance training, a 20 minute bout was completed on the cycle ergometer (CE)
while connected to a metabolic cart. The intensity was adjusted until the subjects heart rate (HR)
was at 60% of predicted HRmax. Results: Data showed no significant difference in subjects
RER values when receiving the placebo (0.8330.044 ) compared to the BCAAs (0.8380.073) (p=
0.820). Our results show no significant difference in fat oxidation between the placebo and
BCAAs (p= 0.633). There was also no significant difference in carbohydrate or fat oxidation
between the placebo and BCAAs (p=0.927). When comparing fat and carbohydrate contribution
for placebo versus BCAAs, the data showed no significant difference (p=0.820 fat oxidation,
p=0.820 carbohydrate oxidation). Conclusion: The data indicated that IdealLean (BCAAs) did
not significantly increase fat oxidation during resistance training. Therefore, IdealLean may not
be a useful supplement in trying to increase fat oxidation.

Keywords: BCAAs, Women, Fat oxidation, Resistance Training

Introduction

The demand for supplements such as Branched Chain Amino Acids (BCAAs) have

increased among athletes and the recreational population (Martinez et al., 2016). Around 70 % of

young adults use at least one nutritional supplement with the aim of improving performance

(Martinez et al., 2016.) Currently, there is not enough data on performance testing to fully

support the claims from manufacturers and consumers of supplements (Martinez et al., 2016).

Therefore, in this study we have investigated the product IdealLean BCAAs in order to

determine its effect on fat oxidation in physically active women.

 Previous studies have shown that BCAAs have an effect on anabolic metabolism by

increasing the rates of protein synthesis by decreasing the rate of protein degradation

(Blomstrand & Saltin, 2001).The primary ingredient of the IdealFit supplement is 5000 mcg of

instantized BCAAs (IdealFit, 2016). BCAAs are essential amino acids in the form of leucine,

isoleucine, and valine that have been shown to decrease muscle damage post-exercise and

promote muscle protein synthesis (Yoshiharu, et al.,2004). They have also been shown to

increase the contribution of fat as an energy source during prolonged exercise and act as the

primary contribution of substrate in the muscle (Koo et al., 2014). BCAAs are designed to be

complemented by constant physical activity as well as adequate and continuous dietary intake.

Amino acids can work differently and have varied effects on subjects. Previous researchers have

illustrated the finding of two different types of amino acids- fast and slow (Bruke et al.

2012). These amino acids determined the speed in which proteins are digested in every

individual (Bruke et al. 2012). BCAAs have been shown to help consumers have longer and

higher intensity activity levels, as well as helping in the recovery of muscle tissue after exercise

(Dudgeon et al. 2016).

There are four major sources of fuel during submaximal exercise: muscle triglycerides,

Plasma FFA, blood glucose, and muscle glycogen. Fat is stored in the form of triglycerides in

adipose and in muscle cells, and the role of fat as a substrate during exercise is determined by its

availability to the muscle cell. BCAAs have been recognized to stimulate tissue protein

synthesis via the metabolism pathways (Zemel & Bruckbauer, 2012). The effects of these

products are predominantly in the muscles but are also manifested in other tissues such as

adipose (Zemel & Bruckbauer, 2012). Leucine is a common amino acid found in various BCAAs

such as IdealLean. Leucine promotes energy partitioning of adipocytes to the skeletal myotubes
which results in the decrease of energy storage in adipocytes and the increase of fatty acid

utilization of the muscle (Zemel & Bruckbauer, 2012). Another ingredient found in the IdealLean

BCAAs is Green Tea Extract (GTE) which has been shown to promote fat oxidation in humans

at rest which shares a direct relationship in preventing obesity and improving insulin sensitivity

(Venables et al., 2008). GTE works through the sympathetic nervous system by breaking down

the catecholamine noradrenaline which aides in lipolysis (Venables et al., 2008). Additionally,

Tonalin Conjugated Linoleic Acid (CLA), also found in IdealLean BCCAs, is a naturally

occurring fatty acid that affects glucose tolerance and promotes fat oxidation (Houseknecht et al.,

1998). However, according to Kennedy et al. (2009) there have been less consistent results on

the actual effect of CLA in humans, where some studies show a decrease in body fat mass and

increase in lean body mass, and others show no effect on body compensation at all. IdealFit

claims that this product is specifically designed for women because it provides key nutrients that

women often lack adequate amounts of, such as Folic Acid, Calcium, and Vitamin D (IdealFit,

2016).

One factor that is proposed to increase fat oxidation in women is the supplement

IdealLean BCAAs. Due to lack of validated claims on supplements and its effects on

performance (Martinez et al., 2016), we chose to study IdealLean BCAAs and its possible effects

on fat oxidation in physically active women. It was hypothesized that subjects would show an

increase in fat oxidation when the IdealLean BCAAs were ingested during the resistance training

bout compared to when the placebo was ingested.

Methods

Eleven physically active females (mean age = 232.569, mean body mass index =

21.94.00 and, mean hours per week of exercise = 5.682.90) served as subjects in the study.
Twelve participants were initially recruited to participate in the study. However, 11 of the

participants completed all three days of testing. Subjects were required to have been physically

active for a minumum of one year prior to testing, which was defined as being physically active

for a minimum of 250 minutes per week and weight lifting a minimum of 2 days per week.

Subjects had to be between the ages of 18-35 years old and live in San Diego county. A health

questionnaire and past year physical activity questionnaire were filled out by each subject to

ensure that they met our requirements for the study.

Subjects were instructed to refrain from exercise 24 hours prior to testing and refrain

from eating 3 hours prior to testing, as well as to have the same dietary intake 24 hours before

days 2 and 3 of testing. Subjects put on a Polar Heart Rate monitor and watch (Polar Electro Oy,

Kempele, Finland) to record heart rate (HR): pre exercise, after completion of the 5 minute warm

up on the Star Trac treadmill (Star Trac Fitness, Irvine, Ca), after completion of each resistance

training bout, and then finally five minutes post-exercise. Omron Tru-Gage Cuff (OMRON

HEALTHCARE, INC., Lake Forest, IL) was used to record blood pressure (BP) pre exercise,

after completion of the five minute warm up on the treadmill, after completion of each resistance

training bout, and then finally five minutes post-exercise.

One Repetition Max Attainment (1RM)

Prior to testing, age, height, weight, estimated number of hours per week of exercise

performed, resting HR, and BP were recorded. Subjects then warmed up by walking on a Star

Trac treadmill at a rate of 3.0 mph for 5 minutes. Subjects then began with the back-squat 1RM

test on a Natulis Smith Machine (Med-Fit Systems, Inc., Independence, VA) with a low weight

for one set of 10 back squats to warm-up. A 90 second rest was taken before weight was

increased. Two researchers spotted the subject to ensure safety. Subjects completed one
repetition before resting for ninety seconds, and then increasing the weight. This was repeated

until the subject could no longer perform the exercise with proper form which would suggest

1RM had been attained. Researchers recorded the amount of weight added with each repetition.

HR and BP were recorded after 1RM had been attained. Subjects then followed the same

protocol for the preceding exercise machines in the following order: Hammer Strength Iso

Lateral Bench Press (Life Fitness, Inc., Rosemont, IL), Cybex Low Row (Cybex Modular,

Medway, MA) and lastly the Cybex Seated Leg Curl (Cybex Modular, Medway, MA).

Resistance Training and Steady State Attainment on Cycle Ergometer Day 1

Subjects ingested either the placebo, which was a strawberry orange banana flavored

Crystal Light beverage (Kraft Foods, Inc., Northfield, IL) mixed with 20 oz of water, or one

scoop of Orange Paradise flavor IdealLean BCAAs (IdealFit, Lindon, UT) mixed with 20 oz of

water, throughout the entire duration of their resistance training bout. Subjects were unaware of

which beverage was being ingested. Subjects warmed up on the treadmill by walking at 3.0 mph

for 5 minutes, and after the warm-up was completed, HR and BP were recorded. Subjects

performed 3 sets of 10 repetitions at 70-75% of the determined 1RM after a warm-up at a low

weight for the same four exercises, back squat on Natulis Smith Machine, seated bench press on

Hammer Strength Iso Lateral Bench Press, low row on Cybex Low Row machine (Cybex

Modular, Medway, MA) and seated leg curl on the the Cybex Seated Leg Curl machine. Subjects

took a 90 second rest in between all sets. HR and BP was recorded after the completion of each

type of exercise. A five minute rest was taken after completion of resistance training, and HR and

BP was then recorded. Subjects then walked approximately 10 minutes to the Exercise

Physiology research lab. Subjects were connected to a metabolic cart (ParvoMedics True One,

Sandy, UT) and cycled on the Velotron Cycle Ergometer (CE) (RacerMate, Seattle, WA) for 20
minutes at an intensity of 60% of estimated HRmax, in order to attain a steady-state. HR max

was estimated by subtracting each individuals age from 220, and multiplying this value by .60 to

obtain the estimate value. VO2, VCO2, and HR were all recorded using the metabolic cart.

Resistance Training and Steady State Attainment on Cycle Ergometer Day 2

Subjects ingested the treatment which they had not previously received on Day 1 of

resistance training and steady state attainment on CE. The same protocol was then followed as

Resistance Training and Steady State Attainment on Cycle Ergometer Day 1.

Statistical Analysis

The metabolic cart recorded data which was analyzed using Microsoft Excel (Microsoft

Corporation, Redmond, WA) to calculate the average VO2, VCO2, RER, and HR over the last

five minutes of the twenty minute CE bout for each subject. To analyze the effect of IdealLean

BCAAs on fat oxidation, the ratio of CO2 production from the breakdown of substrates over the

mitochondrial consumption of oxygen, known as the Respiratory Exchange Ratio (RER) was

computed for each subject. A Paired T-Test compared the average RER of the subjects when the

placebo was ingested compared to when the treatment was ingested (significance level = 0.05).

Results

The present study began with a total of 12 subjects, however only 11 completed all three

days of testing, which was taken into account in the analysis of the data. Through the pulmonary

gas exchange data provided by the metabolic cart, the estimated VO2 and VCO2 values were

used to determine individual substrate metabolism during the steady-state exercise bout on the

CE by calculation of the RER. Average HR during the last five minutes of the bout was also
recorded for each subject. Using the equations of Frayn (1983), the estimated oxidation of fat

and carbohydrate were both calculated using the average values of VO2, VCO2, and RER from

the last five minutes of each individual's 20 minute CE bout. Additionally, the estimated

contribution of fat and carbohydrate as a substrate source was calculated using the equations of

Frayn (1983) using the average values of VO2, VCO2, and RER from the last five minutes of

each individual's 20 minute CE bout. We are assuming the protein contribution to be negligible

in our calculations of substrate use. Finally, a Paired Samples T-Test was performed to compare

the average RER for the placebo to the average RER for the BCAAs, in order to determine if

ingesting the BCAAs produced a significant increase in fat oxidation among subjects. In

analyzing RER values, we were looking to see if the RER was lower for the BCAAs than for the

placebo. A lower RER would indicate a higher percent contribution of fats as a substrate source

and a lower percent contribution of carbohydrates. Our hypothesis, as well as the claims made by

IdealFit, would be supported by a lower RER value for the BCAAs rather than the placebo,

indicating an increased ability to oxidize fats following ingestion of the product. The following

are the results for for the 11 women who completed all three days of testing:

Table 1- Substrate Use for Placebo during 20 min bout on CE

Table 2- Substrate Use for IdealLean BCAAs during 20 min bout on CE

Table 3- Average SD values and Results of Paired Samples T-Test comparing Placebo vs.
IdealLean BCAAs during 20 min bout on CE ( 0.05)

Comparison of RER between BCAAs and Placebo

The results do not support our initial hypothesis, which predicted that subjects would

show an increase in fat oxidation when the IdealLean BCAAs were ingested during the

resistance training bout compared to when the placebo was ingested. As can be seen in Table 3,

the results of a Paired Samples T-Test comparing the average RER of all eleven subjects between

the placebo and BCAAs yielded a p=0.820, meaning that there was no significant difference in

RER value when the placebo was ingested versus when the BCAAs was ingested. The individual

RER values for placebo and BCAAs were almost identical, with the placebo value being 0.833

0.044 and the BCAAs value being 0.838 0.073. Both RER values indicate that carbohydrates
were more apt to be utilized as a source of fuel than fat in all subjects. Additionally, as can be

seen in Tables 1 and 2, there was a high degree of variability between all eleven subjects in terms

of the RER values calculated, with a max RER of 0.915 and min RER of 0.774 for the placebo,

and a max RER of 0.922 and min RER of 0.746 for the BCAAs. About half of the subjects

(Subjects 2,3,5,8,10 and 11) displayed a decrease in RER when ingesting the BCAAs compared

to the placebo, but the other half (Subjects 1,4,6,7, and 9) actually displayed an increase in RER

when ingesting the BCAAs compared to the placebo.

Comparison of Fat and Carbohydrate Oxidation between BCAAs and Placebo

The results of the calculations of estimated fat and carbohydrate oxidation as well as

percent contribution of each substrate as a source of fuel, shown in Table 3, further indicate that

our hypothesis was refuted by the data of this study. The results of a Paired Samples T-Test

comparing the fat oxidation (g/min) for the placebo versus the BCAAs yielded a p=0.633, and

the results of a Paired Samples T-Test comparing the carbohydrate oxidation (g/min) for the

placebo versus the BCAAs yielded a p=0.927, which were both insignificant. This can be

interpreted to mean that when subjects ingested the BCAAs, there was no significant difference

in their relative amount of fat and carbohydrate oxidation when compared to these values after

ingestion of the placebo. Additionally, the results of a Paired Samples T-Test comparing the

percent of fat contribution for the placebo versus the BCAAs yielded a p=0.820, and the results

of a Paired Samples T-Test comparing the percent of carbohydrate contribution (g/min) for the

placebo versus the BCAAs yielded a p=0.820, which were also both insignificant. In conclusion,

the relative amount of fat and carbohydrate as sources of fuel during the 20 minute bout on the

CE post- resistance training was unaffected by the differential ingestion of either the IdealLean

BCAAs or the placebo, leading us to believe that this product has no effect on fat oxidation.
Discussion

The aim of this study was to evaluate if IdealLean BCAAs have a major effect on fat

oxidation in physically active women. The results of this study indicate that subjects ability to

oxidize fat, through a bout of 70-75% resistance training of their 1RM and cycling period of 20

minutes at 60% of estimated HR max, was unaffected by the ingestion of the IdealLean BCAAs.

This finding was contradictory to our hypothesis, which had predicted that the IdealLean BCAAs

would significantly affect our subjects ability to oxidize fat. Our hypothesis was formulated

based on the ability of the amino acids leucine, isoleucine and valine contained in the BCAAs

formula, to increase fat oxidation. Previous studies have indicated that these proteins serve as a

Branched Chain Aminotranferase (BCATs) which catalyses the breakdown of substrates in the

mitochondria increasing the subjects RER (Rietman et al. 2016).

We primarily found that the average RER in the last five minutes among all eleven

subjects was not significantly different while ingested the IdealLean BCAAs compared to

ingesting the placebo. The placebo had a mean average RER of 0.833 0.044 and the BCAAs had

a mean average RER valued at 0.838 0.073. These results indicated that all subjects were using

carbohydrate as their primary source of energy, rather than fat. Furthermore, it was found that

during the 20 minutes bouts of exercise on the CE at 60% of their maximal HR, 6 of the subjects

RER decreased, meanwhile 5 of the subjects RER increased. These findings illustrated the

extensive variation in between subjects fitness levels, in which those subjects with and increased

RER were more appt to fat oxidation than the rest of the subjects.

Additionally, by cycling at 60% of their estimated HR max, our subjects were primed to

enter into the fat-burn state. At low-moderate intensity exercise, the CNS recruits primarily

Type 1- Slow Twitch fibers, which rely on oxidative metabolism in order to generate ATP. The
pattern of recruitment by the CNS dictates the pathway of metabolism used and thus the

substrate most apt to be used as well. During our study it was found that subjects with a higher

fitness levels have an increase in their RER during the 20 min bout at 60% of their maximum

HR. Previous studies found that physically endure subjects have a higher recruitment of type one

muscle fibers than less fit subjects (Steffensen et al., 2001). Following this, at 60% of estimated

HR max, subjects were relying primarily on oxidative metabolism to supply the energy to meet

the needs of the 20 minute bout. Thus, by having subjects go through a resistance training bout

followed by a 20 minute bout on the CE at 60% of estimated HR max, the environmental context

in which they were ingesting either the BCAAs or placebo was held constant. If the IdealLean

BCAAs actually did aide in subjects ability to oxidize fat, it would have been apparent in their

pulmonary gas exchange data, however our data did not support this.

In comparison with our study, a previous study with all female subjects was done in

which our results are supported. This study did not find a significant difference between female

subjects with the consumption of BCAAs. This study was done with the purpose of determining

the RER difference in untrained (UT) and moderately trained (MT) subjects. In this study 21

female subjects exercised at about 60% of max HR on the cycle ergometer for a total of 90

minutes for 8 consecutive days. This study illustrated no significant differences in RER of 0.87

0.02 in UT and 0.89 0.02 in the MT female subjects (Steffensen et al. 2001). This study

revealed that there might not be a significant increase in fat oxidation in a prolonged exercise

state for subjects ingesting BCAAs at different fitness levels. Furthermore, it has been

demonstrated that strength training will lead to an increase in Hydrogen ion concentration, and

thus bicarbonate is released to slow the decline in pH (Lambert et al., 2002). This then reduces
the CO2 store, which then results in a reduction in RER when compared to the non-exercise

state.

Limitations of the Study

This study faced many limitations related to time and subjects. A major limitation found

was the difficulty to recruit subjects that met all the stated requirements. As a result, the study

had a small sample size of N=11. Due to aspect of voluntary participation of each subject, one

subject only completed two of the three days of testing. This subjects data was not included in

the calculated results. Time was also a limitation due that every subject was only able to do one

day of baseline and two days of testing; one testing the placebo and one testing the BCAAs. A

previous study showed significant differences in fat oxidation when using BCAAs leucine, this

study tested subjects 1 days per week for a 8 weeks (Macotela et al., 2011). Furthermore, in our

study we did not consider the subjects menstrual cycle as a factor that affected our results.

Previous studies have not been shown the menstrual cycle to have a major effect on fat oxidation

(Horton et al. 2002).

Further Research

Based on the results shown in the study, further research needs to be done. A progression

that can be incorporated into the study protocol should be to expand the study for a longer period

of time, approximately 8 weeks long with 2-3 days of testing per week. Moreover, a different

protocol could be done for the subjects requirements, in which there is the incorporation of a two

control (placebo) and an two experimental (BCAAs) groups with active and sedentary subjects.

Conclusion

The aim of the study was to find significant evidence of fat oxidation claimed by IdealFit

for the product IdealLean BCAAs. The studys final results were shown not to be significantly
different when compared with the placebo results. Although there was no significant effect on

acute fat oxidation due to the ingestion of BCAA in our study, previous studies show BCAA has

an effect on fat oxidation (Zemel, M. B., & Bruckbauer).

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