There are 3 types of amino acids that are present in food-
1) Essential Amino Acids (EAA’s):- Proteins which body cannot produce on its own hence need to be consumed via food/supplements.
2) Conditionally Essential Amino Acids (Cond. EAA’s):- Proteins which body can produce but to a lesser extent. Therefore, need to be consumed from outside sources.
3) Non- Essential Amino Acids (Non-EAA’s):- Which body can produce on its own. Hence, its consumption is totally optional unless an individual is suffering from any deficiency.
This article is focused on 3 of the most important EAA’s namely Leucine, Isoleucine, Valine which are also known as BCAA’s. The reason being its high demand in the market but are they really worth it ?
Leucine is the most important BCAA amongst the others. The reason being that it is scientifically proven that Leucine enhances muscle protein synthesis, reduce muscle soreness/DOMS, slows down muscle breakdown & helps boost recovery. 3-5 grams of Leucine is scientifically recommended post workout for maximum benefits.
But at the same time critics such as Dr Stuart Phillip have went far to call it as “ biggest rip-off by supplement companies”.
1) Benefits of BCAA’s:-
As mentioned above BCAA’s do provide you faster recovery which means a athlete becomes capable of putting more effort his training regime.
2) When is the right time to consume?
BCAA’s ? Normally BCAA supplements come in 3 different ration of leucine: isoleucine: valine. Most common ratios you may find are 2:1:1, 3:1:1 & 4:1:1 on any tub of BCAA. The 2:1:1 ratio is preferably used intra- workout (during workout) whereas the other 2 ratios because of its high leucine content can be consumed post workout (after workout).
3) How much to take ?
Overdosing on BCAA’s is practically not possible as any excess amount would be flushed out of the body or stored in the for of fat. Recommended daily intake of BCAA supplement would be 1-2 scoops a day. At the same time making sure that you drink lot of water as kidneys may feel loaded due to the excess protein intake.
4) Criticism against BCAA’s:-
BCAA’s are very expensive. Instead buy a tub of whey protein which contains all amino acids and at the same
time cheaper than a tub of BCAA.
BCAA are incomplete. It is always preferred to consume a full profile of Essential Amino Acids (EAA’s) rather
than just having a scoop of BCAA and expect unrealistic results.
There is no evidence. Although BCAA’s help in reducing muscle soreness & eliminate DOMS (delayed onset of
muscle soreness) there is still no evidence as to how positively it affects muscle function.
5) What can be a better alternative?
Consuming adequate amount of dietary protein.
Recommended 0.8 to 1.0 gram of protein per pound of bodyweight.
6) Where BCAA’s are actually essential:-
When you are training faster
You are performing high volume exhausting workouts
You are eating a low protein diet
You are trying to get every possible edge and money isn’t an issue
If you found the article informative, feel free to reach out to me for personalized training & nutrition plan for doing it the right way. Good luck.
Reference for this article:-
Dr Stuart Phillip PhD
Pratik Patil’s 105* off 58 and Anil Kushwaha’s 71* off 52 powered Sony Pictures Networks to a 34 runs victory against Piramal Enterprises in a 3rd league match of Inbox Woods Corporate T20 Championship 2019, organized by Inbox Woods Event & Entertainment and played at the Venus Sports Academy, Mumbai on 28th April.
After the toss, Sony had made 208 for 1 in 20 overs. After losing the early first wicket of Vishal, Piramal bowling strategy went wicketless for 181 runs in the next 17 overs, and even their most economical bowlers conceded 8.25 runs per over. Pratik and Anil, they produced a unbeatable 181 run huge partnership for the team. What-a-Comeback! From 27 for 1 in three overs, Sony had made 208 for 1 in 20 overs.
Mumbai were pegged back early in their chase of 209 with the dismissals of Sinha, Patel and Patankar inside the powerplay overs. After the chase’s sixth over, they had already lost three wickets, and the required run-rate was touching the sky. They were looking for a favorable partnership. Rahul and Ravi added 87-run stand for the fourth wicket, but with no other batsman making a significant contribution. Rahul’s 34-ball 53 would go down as a match-winning innings, but on this occasion, it only helped Piramal avoid what could’ve been a massive defeat.
Pratik Patil of Sony Pictures Networks won the ‘Man-of-the-Match’ title. He smashed stormy century 105 off 58 balls, including fourteen fours and three sixes and took 2 important wickets of Piramal. Well, after losing with Axis Bank in a previous round, it was a must win match for Sony. Apart from this, Sony team also played the Championship finals of Masters Cup T20 (Yellow) 2018-19 on Saturday. Unfortunately, they lost by the 9 runs against JSW while chasing the total of 198. Pratik score 41 runs in 30 balls (6 Fours and 1 Sixes) and Anil Kushwah score 52 runs in 36 balls (7 Fours and 1 Sixes) in that Final match.
Brief Stats:
Sony Pictures Networks vs Piramal Enterprises Match Full Scorecard Click here …..
Best Batting Figures from Sony – Pratik Patil (105* off 58) and Anil Kushwaha (71* off 52)
Best Batting Figures from Piramal – Rahul (53)
Best Bowling Figures from Sony – Pratik Patil 2-22 and Anil Kushwaha 1-20
Best Bowling Figures from Piramal – Ravi 0-33
Sportsfield CC after opting to bat first at the Goregaon Sports Club notched up a very healthy total of 260/7 in 45 overs. Opener Mahendra scored a solid 44 while Ravi Yadav who scored an impressive 71 a few days ago in Chanawala Challenger Trophy vs Akumentis again batted well coming at no.3 to score 55 runs off 67 balls (4 fours). The rest of the batsman chipped in with starts which eventually pushed the team total to a respectable total. Yashraj Kadam and Rishikesh Bhalerao with 3 wkts each were the pick of the bowlers.
Chasing a big target of 261, Kridarang Cricket Club were bundled out for mere 71 runs. Left arm bowler Sagar Nehete who can bowl spin as well as medium pace came up with an excellent spell of 5/23 in 7.5 overs running through the opposition’s batting line up.
Sagar’s teammate Ravi speaking with Cricketgraph shared “ Sagar is a very impressive bowler, when the ball is new, he bowls pace and when the ball gets old he starts bowling spin deceiving the batsman”
Sportsfield CC eventually won the match by 189 runs in what was a dominating team performance.
Held at the Oval Centurion Ground, HDFC Finals opting to bat first posted a total of 180/7 in 20 overs. Openers Ninad Kadam (36) and Anand Sharma (38) gave a solid start to the innings while it was Nishit Dulab top scoring with a 35 ball 54 laced with 8 fours and a six pushing the team towards a decent total.
Defending 181, Yes Bank were bundled out for 105 runs in what was a brilliant spell by all-rounder Ninad Kadam. Ninad who first scored a solid 36 with the bat came in and took 5 crucial wickets not allowing the batsman to settle. Ninad returned with envious bowling figures of 4/23 in 4 overs while Sagar with 3/21 in 4 overs was equally impressive with the ball.
HDFC Bank won the all important finals by 75 runs while Ninad Kadam was declared ‘man of the match’ for his all-round heroics.
After opting to bat first at the BKC Ground, Bandra, Dilip Vengsarkar team notched up a healthy total of 165/4 in 20 overs. Despite a patch start to their innings, it was Tushar Zaveri coming at no.4 to score a very crucial half century. Tushar scored a timely 56 in 45 balls which had 2 fours and 3 sixes while cameos by Prathamesh Angne (27 off 20) and Nikhil Khare (27* off 13) propelled team towards a decent total. Left arm spinner Mateen Mansoori was the pick of the bowlers with 2/37 in 4 overs.
Merry Youngsters even though did not lose too many wickets but they failed to keep up with the run rate required during the death overs. They managed to reach 130/4 falling short of as many as 35 runs. Bhooshan Kastur bowled a very economical spell of 2/20 in 4 overs while the rest of the bowlers also did a commendable job.
With this commanding win led by captain Rohan Bane, Dilip Vengsarkar Boys lift the prestigious title of Liberal Shield Tournament’19
Thanks to many cricket passionate people and associations who are working hard behind the scenes at the grassroot level, today’s players are getting more and more opportunities to play cricket. The very popular local level tournament called the TPL T20 Tournament’ 19 which stands for Thane Premier League has reached its 9th year as it kickstarts in full glory from May 1. The tournament is organized by Maharashtra Majha Seva Sanstha and ‘Corporator’ Vikas Krishna Repale.
The venue decided for the tournament is at the respected Dadaji Konddev Stadium and it’s an 8 day fiesta with finals to be held on 8th of May 2019. This tournament is not only a great platform to perform for the budding cricketers but it’s also a very prestigious tournament for all the Thanekars. Also one notable thing is that the Dadaji Konddev Stadium has been renovated so nicely that even IPL teams like KKR have asked there for practice sessions. This was achieved because of the efforts taken by Corporator Vikas Krishna Repale who strives hard to improve the cricket & overall sports culture in Thane.
A total of 16 teams will be participating in this knockout tournament where in each team is allowed to have 2 outstation players.
Let’s wish the tournament witnesses some exciting matches and individual performances like it has been delivering every year!
- Name– TPL-Thane Premier League T20 Tournament’19
- Organized By- Maharashtra Majha Seva Sanstha and Vikas Krishna Repale.
- Edition-9th
- Venue-Dadaji Konddev Stadium
- Format-Knockout
- Finals– On 8th May
- No.of Teams participating-16
- No. of outstation players allowed in each team– 2
Into the all important finals at the MCA Ground in Bandra (BKC), Chembur Gymkhana after opting to bat first managed to put an average total of 138/7 in 20 overs. Chembur Gymkhana lacked batsman who could score big at a brisk pace, hence not able to cross the 150 run mark. The bowlers did a collectively good job with as many as 6 bowlers chipping in with a wicket each. The most economical of the lot was Rohan Sadarjoshi (1/16 in 4 overs) and Amit Rathore (1/22 in 4 overs).
Vijaychandra CC chasing 139 were off to a shaky start with a few quick wickets lost in between, however their opener Bhavik Patel changed the momentum with a quick 41 off 25 balls while Rohit Singh (29) and Prakash Aswani (24) chipping in with crucial cameos as they went on to win the finals by 3 wkts.
Manof the Series, Best Batsman and Man of the Match in finals-
Bhavik patel
Best Bowler
Himanshu Sonthalia
The winning team was awarded a cash prize of Rs 5000/- in the name of Sri Late Chandrakant Karmarkar and the Runner up were awarded a cash prize of Rs 3000/- in the name of Late Appa Babrekar by coach Chandreshkhar Karmarkar.
Some snaps-
Kalyan Team after opting to bat first at the All Saints School Ground posted a massive total of 257/3 in 20 overs which had as many as 57 extras. One of the bowlers conceded 25 wides in his spell of 4 overs which helped Kalyan post a big total. Harish Mahajan coming at no.3 scored a flashy 52 off 33 balls (9 fours). Abhay Gaikwad coming at no.6 gave the finishing touch scoring a brilliant 52* in 36 balls which had 8 fours in it.
Chembur Team in reply were all out for 92 runs as Kalyan Bowlers did an excellent job. Milind Shinde with 3/17 was the pick of the bowlers while Sudarshan Patil (2/9) and Manoj Dande (2/2) were the other bowlers who proved to be impressive.
Kalyan team won the match by 165 runs while it was combined a effort by their bowlers as well as batsman helping them dominate Chembur team.
Tournament Sponsored by: Hindustan Pencil LTD (Nataraj Pens)
Into the T30 League Round, Shreyas Cricket Academy after opting to bat first were bundled out for 118 runs in 29.4 overs. SSCA bowlers did an excellent job of restricting the batsman and not allowing any pairs to stitch a match threatening partnership.
Santosh Sports Cricket Academy chasing 119 finished off the chase in just 17.3 overs winning the match in style by 7 wkts and 12.3 overs to spare. Shardul Khanolkar from SSCA top scored with a solid 43 off 41 balls which had 7 boundaries in it.
It was a commanding win for Santosh Sports Cricket Academy, Kalyan where in Shardul Khanolkar was declared ‘man of the match’. It was a great day in the office for the young boys as Shardul and the whole team had a special guest in Albert Morkel in the post match presentation ceremony. Albert Morkel is the father of two jewels of African Cricket Team- Albie and Mornie Morkel. Albert Morkel is also the coach of U19 South Africa Cricket team and it was certainly a great moment for the boys to grace an event with such a personality.
Himanshu Sonthalia’s 54 off 22 powered them to a 21-run respective victory against GEP Solutions in a match of the Dreamz Champions Trophy Regular White Ball 2018-19, organized by Dreamz Sports and Events and played at the M B Union, Cross Maidan, Mumbai on 20th April.
Reliance Group won the toss and elected to bat first. They had made decent 161 for all out in 20 overs. They face difficulty in negotiating the rival bowling attack and scored runs hardly and they amassed a low total. They lost thee major wickets in first five overs. While, they were keep losing the wickets without any favourable partnership. Himanshu Sonthalia and Santosh produced a 54 run partnership for the eight wicket.
While chasing, GEP Solutions lost their two wickets in 7th over and they also lost three wickets in 11th over. And then they lost the last wicket after a strong partnership of 41 runs. Vaibhav made the most significant contribution, scoring the quarter-half-century of his career. Himanshu Sonthalia took 6 for 28 in his four overs.
Himanshu Sonthalia of Reliance Group won the ‘Man-of-the-Match’ title. He claimed 6 for 28 from his four overs. He struck twice in his second and three in his fourth over. He also smashed stormy 54 off 22 balls, including two fours and six sixes. Amazing strike-rate!
Brief Stats:
Reliance Group ADA vs GEP Solutions Match Full Scorecard ….
Best Batting Figures from Reliance – Himanshu (54 off 22)
Best Batting Figures from GEP – Vaibhav (25)
Best Bowling Figures from Reliance – Himanshu 6-28 and Santosh 2-29
Best Bowling Figures from GEP – Sourabh 3-22 and Rajesh 3-31