Dan Osman – The Benefits of Intra BCAA+

Dan Osman Gym Image Dan Osman In The Gym

‘Peri’ or perimeter workout nutrition and its use are becoming more prevalent within the health, fitness and performance industry. Fortunately, quality and reputable brands such as PhD Nutrition are recognizing the benefits of this, and by formulating research driven compounds, they are providing athletes and fitness enthusiasts’ with additional tools to enhance performance and aid recovery.

One of my preferred peri workout supplements, with reference to intra-workout in particular is PhD Nutrition’s  Intra BCAA+ powder, combining a generous dose of branch chain amino acids (BCAA’s) in the form of hydrolysed whey ensuring maximum ease of digestion and absorption. Of the 6,980mg of BCAA’s provided, 4,610mg is that of Leucine which is often referred to as the ‘anabolic switch’ in terms of activating muscle protein synthesis (MPS). Leucine is the primary messenger for MPS and metabolizes in the liver, stimulating an increase protein mTOR (Mammalian Target of Rapamycin – responsible for signalling multiple pathways, including nutrient uptake). If muscle retention and gain are your primary focus, as they are mine, an astute decision would be to place emphasis on the MPS throughout the day as well.

The above aside, the addition of key ingredients such as Glutamine and vitamin C contribute to reducing inflammation in the gut, assisting absorption, and enhancing immune function. The added bonus of this product, which also makes it a favoured choice, is the fantastic flavours (PhD’s unique flavouring system is certainly something they are recognised for!) available – Unfortunately I’m a fan of both Coconut & Lime, and Coconut & Mango so I couldn’t possibly decide on one! Intra BCAA+ is now a staple amongst my supplement stack and has been a huge contributor to maintaining intensity and enhancing recovery of strenuous training sessions.

Top tip’s to optimize MPS

  • 5-2.0/kg of body weight of protein day to day.
  • Selection of high quality protein sources rich in essential amino acids (EAA) is required – Food sources are of course primary but complementary products such as PhD Nutrition Pharma Whey HT+ and Pharma Pure are also great additions around the training perimeter.
  • Consume a protein source, as soon after exercise as possible – Duration, volume and intensity will obviously dictate intra-nutrition requirements. This makes Intra BCAA+ ideal for me with the addition of PhD Battery +3 for sessions extra-long in duration or especially high in volume.
  • 20-25g of protein needed after exercise / meal – 0.3/kg equivalent to 8-9g of EAA per serving.
  • Aim to eat 5-6 meal per day – all containing quality protein sources.
  • Each meal should be spaced every 3-4 hours – “Pulsed”.
  • High quality protein sources rich in Leucine are required for maximal response – 2-3g Leucine per serving – As stated above, with Intra BCAA+ you get a very generous amount of Leucine per serving.

Intra BCAA - view product

About the Author

Dan Osman BSc (Hons), Dip. ISSN, CISSN, ASCC An experienced personal trainer, strength and conditioning coach, CISSN sport and exercise nutritionist, and PhD Nutrition sponsored athlete. “Growing up I wasn’t very sporty or athletic, and as a teenager I was never comfortable in my own skin and in all honesty carried a little too much puppy fat with the low self-esteem and confidence that went with it. Somewhere between 16 and 17 I discovered weight training and focused more on my nutrition, which brought about a new self-confidence and the rest, as they say, is history. After a spell of developing a passion for health and fitness, I was introduced to Brazilian Jiu-Jitsu (BJJ), Mixed Martial Arts (MMA) and Muay Thai – I was hooked! I can proudly say that the old school methods of training are still alive and well today and, with reference to BJJ and MMA, sink or swim! Being constantly paired with and, quite frankly, manhandled by stronger, heavier and more experienced guys made me long to be stronger, faster and more powerful to keep up with them, which is where my passion for strength, conditioning and nutrition evolved.” Dan is focused on getting results for his clients and combines a down-to-earth approach, with an unprecedented and asserting passion for fitness, health, nutrition and performance. Empowerment is a key method of Dan’s approach to coaching, giving his clients the tools they need to achieve real, tangible, life-changing results. Because of this Dan ‘lives the life’ and is as serious about his own training as he is with his clients, continually improving his methods of coaching and training through education and self-development. Dan is a first class BSc in Sports Studies (Hons.) graduate, as well as being certified with the International Society of Sports Nutritionists (CISSN) and a UKSCA (ASCC) as an accredited Strength and Conditioning coach. He has built on this foundation by working with a range of professional athletes and clients, from his postgraduate appointment at Saracens Premiership Rugby Union Club in preparing the senior squad for their 2008-2009 season, followed by his post within the University of Hertfordshire’s Performance Team working with talented, amateur and elite level athletes, included within sports initiatives such as the national Talented Athlete Scholarship Scheme (TASS), Elite Athlete Support Programme (EASP), Norwich City Football Development Centre, England Women’s FA, Batchwood Tennis High Performance Centre, Gosling Tennis High Performance Centre, Badminton England and Mavericks Netball Club. Dan has nearly 12 years' experience in the industry and now continues to work within the east of the country, predominantly within Essex. He worked with a wide range of clientele from those who wish to transform bodies and improve their health, fitness levels, recover from injury, lifestyle, to physique, TASS, MMA and powerlifting athletes, to name a few. Furthermore, Dan has been a consultant for the ASA’s diving talent programme and an England Netball London & South-East Academy Coach and Coach Educator. Dan recognizes that every client is an individual, and knows because of this every client requires a bespoke nutritional and training programme to achieve their goals. Dan’s training philosophy “Assisting individuals in reaching their goals through specific and effective training practices. Education and empowerment are key outcomes of my training interventions, giving you the tools needed to take control of your own body composition and performance and health goals”
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