Frequently Asked Questions – BSL Nutrition

Frequently Asked Questions

How Much of the Complete Essentials (Essential Amino Acids) Should I Take?

The recommended dosing for the Complete Essentials is 2 scoops in water (probably 12-16oz) 30-minutes before training, and another 2 scoops in water to sip throughout your workout, ideally in between sets.

This recommendation is well suited for someone weighing around 150 lbs. or less, which is usually females or adolescents (yes, still recommended). For males weighing closer to 200lbs+, taking 4 scoops before and during training sessions would be a more optimal dosing to get in the necessary Essential Amino Acids as well as L-citrulline for reducing intra workout fatigue and improving both short and long-term work capacity (anaerobic and aerobic endurance).


Why/How is the Complete Essentials considered an "All-in-One" Training Product?

The Complete Essentials is considered an “All-in-One” Training formula because it contains several ingredients that have been shown to be beneficial (in exercise research) in and around the exercise window. However, instead of needing to take 4-6 different products, we have combined these all into one maximally effective formula.

Pre-workout: we have all 9 essential amino acids (EAA’s), which form a “complete protein” as opposed to just the 3 BCAA’s; which are standard in most pre-workout formulas.

Additionally, we include citrulline and L-aspartic acid, which help increase blood flow to working muscles thereby improving work output and muscular endurance as well as helping to shuttle out lactate build up (the burning sensation) that accumulates during higher intensity activity. Consuming citrulline as a pre-workout helps to “prime” the nervous systems by enhancing nitric oxide production in the body, thereby stimulating blood flow to improve energy and as well as cognitive function.

Intraworkout: The addition of electrolytes (sodium, magnesium, potassium) help to replenish minerals lost from sweat as well as support optimal electrical conductivity in the muscles and the brain, the cornerstone of efficient muscle firing. Most people fail to realize the importance of adequate hydration as it relates to over health, energy production, performance, as well as recovery from exercise.

L-carnitine has been added to the formula to support the mitochondria’s potential to burn fat, thereby improving energy metabolism.

Continuing to consume the EAA’s throughout the exercise window, in between sets helps to keep a steady stream of protein in the blood stream to support muscle breakdown and aid in recovery. Because of this, there is less of a need for post workout nutrition (specifically protein), depending on the amount of the Complete Essentials consumed.

Post-workout: Complete Essentials may also be used as a post workout aid if the preference is after rather than during. Additionally, the training formula may be consumed in between meals as a means to boost energy and cognitive function (mental alertness) while supplying a low calorie “snack”.


How is the Complete Essentials different than any other BCAA on the market?

The Complete Essentials is significantly different than the majority of BCAA products on the market. All you need to do is look at the ingredient list to see why, but let me clarify:

1) Complete Essentials contains all 9 essential amino acids (EAA’s) which makes it far more comprehensive than a BCAA, which is just the 3 branched chain aminos (leucine, isoleucine, and valine).

2) Including all of the EAA’s also makes the product more expensive because of the cost of raw materials, which is also why we are one of only a handful of EAA products on the market because we have spared no expense in creating this formula to ensure optimal results (Proof? see previous testimonials from doctors, athletes and world class strength coaches)

3) Not only have we included pharmaceutical grade EAA’s, but we have also fortified the product with several other ingredients that contribute to it’s effect on energy, workout performance, fat burning and recovery, including electrolytes, vitamin B6, citrulline, aspartic acid and L-carnitine. AND we’ve included these in amounts that are supported by research. There is not another EAA product on the market that bolsters the same ingredient line up (and at a comparable price)

4) We are charging on average 30% less than other EAA products on the market that don’t have nearly as complete of a formula, and frankly taste horrible.

5) Lastly, I’ll add that the inclusion of stevia (a plant based sweetener) and organic cane sugar as well as zero caffeine or artificial sweeteners provide yet another degree of separation from the dozens of manufacturers online while providing our clientele with only the best in a highly unregulated and often unethical industry.


How are BCAA’s/Essential Amino Acids Different than Whey Protein?

There’s a major benefit to utilizing free form amino acids, as found in the Complete Essentials, pre- and peri-workout. These “free”, or isolated protein molecules can be quickly and easily digested, absorbed and assimilated when ingested as compared to a whey protein, which consists of many of the same essential amino acids, but in more complex molecular form. Because the protein molecules (amino acids) from whey protein are essentially linked together vs. the “free-form” amino acids found in the Complete Essentials, they require more digestion to take place, which slows the absorption of the proteins into the blood stream and to the working muscles.

Therefore, there’s a significant benefit to including the essential amino acids before and during training so that there’s a steady supply of proteins in the blood to prevent excessive muscle catabolism, while consuming a whey protein as a post workout aid will support further muscle recovery, give the body an immediate caloric replenishment, as well as provide a slower digesting and steadier supply of proteins to the body to support hormone recovery.


Why Are Essential Amino Acids (EAA’s) Beneficial During Workouts?

Amino acids are the base structure of all proteins, which make up the human body. When we exercise, we break down muscle tissue, referred to as muscle protein breakdown (MPB), which then becomes the stimulus for enhanced muscle growth.

The process of muscle recovery and growth is called muscle protein synthesis (MPS). In order to optimize MPS, we need to provide the body with the necessary raw materials (proteins/amino acids) to both support, maintain, and recover from hard training exercise.

Research suggests that an increased intake of essential amino acids (as found in the Complete Essentials) translates to an increased MPS prior to and during training, as well as a means to also prevent excessive MPB.

For untrained individuals, the most important component is just getting in enough protein throughout the day, however, for a more highly trained population, then nutrition timing can make a significant difference in terms of increasing muscle nitrogen balance. But most realistically, consuming amino acids (before and during workouts) is an easy way to help an individual hit their daily protein needs when they need it most, and without having to rely on a post-workout shake if it’s not desired (even though it may be beneficial).


What Should I Eat Before I Workout?

This is highly individualized as it totally depends on personal preference, the time of day that you train as well as the intensity and duration of the workout. Generally speaking, consuming easily digested proteins, minimal fats and some carbohydrate will be beneficial in the pre-workout window (2hrs to immediately before). For example, for someone training after work at 5pm, having a small snack of rolled up turkey slices and an apple may be sufficient fuel to keep them satisfied and solid energy throughout the session. Whereas, for someone training first thing in the morning, trying to eat that may not be agreeable, in which case, consuming 8-10g of essential amino acids (like those found in the Complete Essentials) both before and throughout the workout could provide the fuel necessary to train intensely without the need to eat/digest whole food prior.

Conversely, for someone who enjoys training mid-morning, like 10/11am, having a high protein and high fat breakfast with low to moderate carbohydrate can work the best. I personally enjoy having fattier sources of protein (like whole eggs, smoked salmon, red meat) in the morning as it tends to keep me satiated (full) for longer periods of time, which then allows me the freedom to not have to eat too close to the workout window for risk of puking during especially intense training sessions.

A typical breakfast is often 4 whole eggs with leftover steak or ground beef cooked in a little coconut oil with 1 slice of whole grain toast or a couple handfuls of fresh berries (blueberries are my favorite). Then, I’ll have 4 scoops of Complete Essentials 30min before and another 4 scoops mixed in 16-20oz of water throughout my workout.


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